Warm Up
10 Ring Row
10 Good Morning
10 Overhead Squat
10 Shoulder Discolates
3 Round
Mobility
1 Min Pigeon Stretch
1 Min Wrist Stretch
1Min Active Frog
1 Min Active Hinge
1 Min Armless Prayer
Strength
Clean&Jerk
9 Reps Empty Bar
6 Reps 30 kg
On the 1:45 x 6
3 Reps %85
Back Squat
20 Reps Empty Bar
10 Reps 40 kg
On the 1:45 x 5
10 Reps %60
Pull Ups
8 Reps
8 Reps
8 Reps
Strict Press
12 Reps Empty Bar
On the 1:45 x 3
12 Reps %60
12 Reps %60
12 Reps %60
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